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The Underground Combat Readiness

Circuit

Once our athletes are physically ready, we get them rolling with this workout a

few times a month as it is focuses on power endurance, strength endurance,

lactate tolerance, mental toughness and overall conditioning.

We start them off with 3 rounds of the circuit, allowing 1 minute break after each

circuit. Once we see their work capacity has risen to a appreciable level, we push

them to attack maximum rounds in 10 minutes, and finally we push them to

maximum rounds in 15 minutes.

The timed rounds can be varied according to your personal needs, so please keep

that in mind.

The equipment needed is the following:

- medium sized tractor tire ( we use a 400 lb. tire)

- 1 kettlebell or dumbbell

- pull up apparatus (bar, rings, ropes, etc)

- dragging sled

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The workout with exact reps is below:

1A) 1 arm KB or DB clean & press x 5 each arm

1B) pull ups x 5 reps (weighted for advanced athletes)

1C) tire flip x 3 reps

1D) sled drag forward / backwards x 100 ft. each direction (NOTE: finish each

drag with a hand over hand sled pull until the sled reaches your feet)

Four brutal exercises but man does this workout put you through the ringer. We

train in groups so we simply stagger the starting point for each athlete and we

have more than enough sleds for everyone which seems to be the most time

consuming movement.

You do NOT want rest in between exercises so make sure things are planned

correctly in advance.

If you need several tires, several kettlebells / dumbbells, etc make sure they are

on hand.

If we had more space we would finish with sledge hammer work but in large

groups this can be dangerous. If space is readily available, then you are good to

go.

I suggest giving this workout a go even if you are not a combative athlete. This

workout will be one of the best mixes you’ve had working your strength and

endurance simultaneously! We love it here! Well, maybe not love, but, it works!

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FIRST: Begin with the 1 ARM clean & press

SECOND: Perform any pull up variation

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THIRD: tire flipping for 3 reps with a Heavy tire

LAST: Forwards & backwards sled dragging

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DON’T FORGET: Finish each drag with a hand over hand pull until the sled

reaches your feet!

For the most power packed strength and

conditioning information on the web, go to

http://UndergroundStrengthCoach.com

To get your hands on the most incredible combat

readiness training kit check out our Ultimate

Combat Kit at http://UltimateCombatKit.com